Stretching Techniques To Avoid Back Pain

The old fashioned of treating back pain was rest and pain killers. In fact, I was told two months ago when my back pain started to go to bed for a month. However, more modern thoughts on the topic are that modest exercise is better for your back.

I, for one, could not lie in bed for a month because of backache, because whilst my back was at its worst, I could not rest in one position for more than a minute or two and sleep was practically impossible.

I was in too much pain to get to the doctor's surgery and I was not given a home visit. So, I simply sat at home and waited to feel better. Then my wife arranged a masseur to come over.

The massage helped, but she also gave me some stretching exercises to try, which I have since seen recommended by some physiotherapists on the Internet.

To begin with, she recommended strolling as far as I could each day. Set attainable goals, but extend them when you reach them. Allow yourself one break on both the outward and homeward journeys and after a time, try to do without the pause.

This has worked very well for me and from not being able to walk to the bathroom a month ago, I container now walk about 350 yards without a stop. I put most of the reason for my recuperation, such as it is, down to walking.

I have a slipped disc and a trapped sciatic nerve, so leaning backwards was very painful for me (and still hurts), but I discovered that rotating at the hips helps loosen items up.

There are two ways, I do this: 1] put you hands on your hips and push down or 2] clasp your hands behind your head; then standing with feet apart or sitting on a chair with no back, revolve your upper body as low as you are able to in a circle to the right eight times and then to the left. Increase the repetitions as and when you can.

Sitting on a chair with a high back, reach back over your shoulders and grip the back of the seat (or you can grip the sides of the seat). Then keeping your posterior still, attempt to turn to the left eight times and then to the right. Take it slowly, no erratic movements, but actually push.

Lying on your back, bring one knee up to your body; pull it if you need to. First one knee eight times, then the other, and then both together. A variant on this is to lie on the floor, bend your knees and put your feet flat on the floor. Then put one foot on the other knee and pull that knee towards you. The second version may also be done seated.

Lying on your back, lift your straight legs as high as you can, keeping them together. You will almost certainly not manage much, so get someone to push them high up to ninety degrees and hold. Push them over towards your face. Lift your bottom off the ground if you want. It sounds as if this one will really hurt, but it was all right for me.

These exercises were recommended to me by a personal masseur who has been highly trained. They are to suit my situation, so perhaps you had better take advice before attempting them yourself.

Owen Jones, the writer of this piece, writes on a variety of subjects, but is now involved with sciatica and acupuncture. If you would like to know more, please go to our web site at Sore Back Remedies